Strength
Every 1:30 for 8 rounds:
- (1 Power Clean + 1 Push Jerk) x 2
Notes
Today’s strength is power clean and jerk. You will perform 2 power clean and jerks every 90 seconds for 8 rounds. You may build in weight or choose a weight to maintain across all 8 rounds.
Drop the bar and reset between each rep of power clean and jerks. Don’t rush. If you are completing the 2 reps in under :12-15, you are working at the right pace. Aim to build to about 5-10% more than last week’s 3.
Conditioning
For time:
- 40 Bar Facing Burpees
- 30 Power Snatches
Rest 2:00
- 30 Bar Facing Burpees
- 20 Power Snatches
15:00 time cap (including rest)
Notes
Our workout today is two simple couplets of burpees and power snatches. Your score is the time it takes to complete both couplets including the 2-minute rest.
If you cannot maintain a pace of at least 10 burpees per minute, lower the number of reps to 30 in the first round and 20 in the second round.
The power snatches in the first round should be light. Very quick singles or small touch and go sets is a good strategy. Then, during the 2-minute rest, add weight to your barbell. The second round should be a moderate weight. You will want to perform the 20 reps in singles.